Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration10 weeks
- Days Per Week5
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
Traditional body part splits have been around for a long time.
And there’s a lot of reasons why.
- They clearly work in promoting muscle growth.
- They’ve been promoted by some of the industry’s top athletes.
- Who doesn’t like a good pump?
But probably the biggest reason of them all – they fit in nicely with the work week schedule.
With all the hoopla about making sure to hit each body part twice a week, we’ve been committed in bringing you guys workout routines that fit that mold.
But today, we’re going back to our roots on this one and providing you with a solid bro(ette)-split you can do during the week.
Enjoy!
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The M-F Workout Routine
The following workout is meant to be performed Monday through Friday.
Each day you will work a different body part. The goal of each workout is to achieve a pump. Get in, stimulate the muscle, get out, and recover.
Rest periods in between exercises should be limited to 60-90 seconds, and rest in between sets should be limited to 30-45 seconds.
Follow the program as written for 10 weeks, moving up in weight when possible.
Monday: Back Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Deadlift | 4 | 6 |
| 2. Lat Pull Down | 4 | 8-12 |
| 3. Dumbbell Row | 4 | 8-12 |
| 4. Hammer Strength Machine Row | 4 | 10 |
| 5. One Arm Cable Row | 3 | 12 |
| 6. Straight Arm Cable Pull Down | 2 | 15 |
Tuesday: Chest & Abs Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Incline Bench Press | 4 | 6 |
| 2. Decline Bench Press | 4 | 8-12 |
| 3. Machine Bench Press | 3 | 6-12 |
| 4. Machine Fly | 3 | 12-15 |
| 5. Push Ups | 3 | Failure |
| 6. Machine Crunch | 3 | 15 |
| 7. Hanging Leg Raise | 3 | 12-15 |
Wednesday: Legs Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Barbell Back Squat | 5 | 6 |
| 2. Romanian Deadlift | 4 | 8-12 |
| 3. Leg Press | 3 | 10-15 |
| 4. Leg Curl | 3 | 12-15 |
| 5. Walking Lunge | 3 | 15 Each |
| 6. Smith Machine Calf Raise | 4 | 20 |
Thursday: Shoulders & Abs Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Military Press | 4 | 6 |
| 2. Lateral Raise | 4 | 8-12 |
| 3. Reverse Machine Fly | 4 | 8-12 |
| 4. Machine Shoulder Press | 3 | 6-10 |
| 5. Barbell Shrugs | 4 | 15 |
| 6. Decline Sit Up | 3 | 15 |
| 7. Barbell Roll Out | 3 | 12 |
Friday: Arms Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. EZ Bar Curl | 4 | 8-12 |
| 2. EZ Bar Skullcrusher | 4 | 8-12 |
| 3. Spider Curl | 4 | 8-12 |
| 4. Tricep Dip | 4 | 8-12 |
| 5. Cable Hammer Curl | 4 | 8-12 |
| 6. Cable Overhead Tricep Extension | 4 | 8-12 |
M-F Workout Routine Summary
The workout above is perfect for anyone who enjoys chasing pumps, doesn’t mind not hitting each muscle group twice a week, and enjoys a more traditional, old-school bodybuilding split.
Feel free to substitute any of the exercises listed for a preferred exercise. So long as the lifts target the same muscle group and in a similar fashion, there’s no problems with substituting for a different variation.
Cardio can be added to this program either immediately after the weight training session, at a different time of day, on rest days, or a combination of the three. The type of cardio, duration, and intensity will depend on your ability to recover and preferences.
This program can be used as either a cutting program or a bulking program depending on your nutrition while using it.
If you have any other questions regarding the M-F workout routine, please feel free to leave them in the comments section below.
169 Comments
Thanks for the workout I hate you guys lol I can't feel my legs. Loving the split stayed way to long in my last workout program.
I would like to gladly inform you that the workout plan worked well well for me. So as I have completed the 10 weeks program, what do you suggest next (Another program, if you can share the link)?
Also, my height is 6 feet and my weight is around 71 kg.
What are your next goals, Aniket? Let us know and maybe we can get you started on another great M&S program!
Hi Roger,
I am greatful to receive your reply.
I have recently started going to gym, hardly 8 months before.
I prefer a fit looking body rather than cuttings and blabla.
Can you please suggest another program as I have completed this masterpiece.
How about this one?
https://www.muscleandstrength.com/workouts/tactical-physique-strength-co...
Thanks Roger,
Your plan is much respect..
Thank you very much!
Do you have a warmup routine that you recommend for this workout?
Try this, Connor.
https://www.muscleandstrength.com/workouts/the-best-15-minute-warm-up
Hi, i realy like this split, but there is only one arm day and i was wondering if that is efficient for arms growing.
Thanks a lot
It is, Joachim. The biceps are getting a little work when you train back, and the triceps are working during your chest workouts. So, the direct arm workout will be plenty. If you run this program, let us know how you like it.
Hi, Can i do Legs Workout on Friday instead of Wednesday and do shoulders and arms before Legs? Thanks!
Hey, Prathamesh! Yes on the legs workout on Friday. Doing shoulders, arms, and legs all in workout may negatively affect your results, so I don't think that is a wise idea. Giving the shoulders and arms their own session would be the better play so you can commit more energy to them. Same with the legs.
To rest after a cycle?
Rest is for 30-45 seconds after each set.
This is a great split. A few things though.... I'd love everyones thoughts on my suggestions and recommendation.
1) - I dont understand why Regular Bench / Pullups aren't here . There is decline and incline bench, but regular bench is a must have for me. Additionally, I want pullups somewhere early on in my back day ideally. You can sneak them in on shoulder day which feels a little light to me too. I changed some things to make room for both of them because they feel critical!
2) Abs only having ONE day of recovery is freakin brutal. I re arranged the days to try and take care of that but still have time between the different deadlifts too. Took some workout sudoku, but I eventually found what works for me.
3) LESS CRITICAL for sure; I also wanted to sneak in a dumbell press and a close grip press. There are a lot of places that can go other than chest day. I just think that working muscle groups twice in a week is amazing. So in the day that focused a lot on triceps I added in a close grip.
In order to not make my workouts overly long, on days that I added in a lift or workout, I just reduced a few of the sets from sets of 4 to sets of 3. This helps still get out of the gym almost the exact same time. Just transition and time it takes to set up.
Other than that - I love this. Its a great starting place and a lot of great work went into it.
Do you like my changes?
Hey Jordan, thanks for your comment.
Many people don't like flat bench, and the incline/decline combination offers variety as well as results. Also, many people can't do pullups. If you can and like them, start back day with them. They're definitely a great exercise.
Glad you found what works for you with abs. Lots of our readers are looking to sculpt the abs, and they can handle the workload as long as it isn't too intense.
Working everything twice a week is great if you're advanced. Many people looking for these workouts are still getting there, and once per week allows maximum recovery while also providing challenges.
In short, as long as the changes are great for you, roll with them! Certainly nothing wrong with them. But these are some of the reasons why the author created this workout the way he did. Cheers!
Hey, do you have a document of your changes you made?
Is this workout split good to utilize with intermittent fasting?
You can do that, Chris! Just make sure the meals you do eat are around your training.
You can wait an hour and you'll be fine. Eating after training is important, but it's not like there is a countdown clock for your muscles like some would have you believe.
Are these designed more for men and not women?
Awesome I’m also doing intermittent fasting is it super important to time my meal post workout or can I wait an hour or so to consume protein?
This one is for everyone, Alexa. Feel free to take it on if you like.
Am I able to switch up Monday and Tuesday? (So chest and abs Monday, & Back Tuesday)
You can, Branson. Let us know how this program works for you!
Hi, should this routine be done straight through, or would a rest day in the middle be ok? I just think by day 4 and 5 I'll be pretty depleted and not be able to give as much. I've been working out for about 14 months and I want to take a step towards building muscle.
Hey Sergio, the program was designed for five days in a row, but if you need to take a rest day, go for it. Rest will definitely help you.
Hi. I am writing from Turkey. Can you help me ? I have a hernia in my lower back and I can never work legs. When I work legs, I can't wake up for a few months because my back hurts so much. I love working out legs, but working out is not good for me. How can I do upper body workout only? Give me an idea please. Chest-back-shoulder and arms-abs. Thank you so much.
Hi, Ceyhun. I hope you're talking to a doctor about that hernia. The sooner it gets addressed, the better. The split you wrote would work, but I would take a day off after back. Even training upper back alone, you can use the recovery. Even with that suggestion, I suggest getting cleared by a physician before training at all.
I have been looking for a blog like this to find the best workout routine to work on my fitness. thank you for the informative blog.
So for the Monday-Friday workout routine do we just repeat the exact workout week by week?
Yes, Austin. Repeat the workout every week for at least six weeks. Then if you feel the need to do something different, consider one of the other workouts here on M&S.
Hi, I have been using this workout programme for almost 10 weeks now, I really enjoy it, but to be honest, I do not enjoy it quite much as i followed Upper/Lower 4 Day workout for example, going back to the old workout would feel like a stepback in my opinion, but i could be wrong, what programme you suggest I follow after this one? I am currently 81kg with approximately 14% of body fat, thank you
Hello. It wouldn't necessarily be a step back, so long as you're challenging yourself when you train.
What is the goal for the next program? Do you want to get the bodyfat below 10%? I want to make sure we get you the best program choices possible.
When you focus on fat loss, you're going to develop more definition and see more of the muscles you already have. Conversely, if you worry about building muscle first, you're more likely to gain fat as well. Then there is doing both at the same time, which very, very few people are able to do.
Hello thank you for your response.
I will say though that im relatively new to working out , i have been working out for almost 10 months now, i was aiming for 11-12% of body fat, but was thinking maybe i should aim to build more muscle before doing so. So what is advice could you give me? And regarding the previous workout i have mentioned , how should i push myself in order to see better results? Maybe increase the sets on the previous workout? Thank you
Glad to respond. When choosing between fat loss and muscle building, fat loss is always the better option, so focus on going down first.
Add one more set to each exercise you're doing. That extra volume can make a difference. Also, keep the rest to a minimum. If you can rest 30 seconds between sets, do it. That will keep your heart rate up and will make the entire workout more challenging.
So I can go back to the upper/lower workout routine , and like you said increase the sets and decrease the rest between the sets , and it will be more challenging and effective?
Thanks
Ok I’m chiming in but why do you say it’s better to go for fat loss before muscle gain? Is this a better way to balance out the body without adding too much muscle at once?
If you like, yes. You're welcome.
I'm 66 yrs young (never use old lol) been working out most of my life, is this a good routine for seniors.
Thanks
David
Hey David, hope you are well. Sure, this would be a great program for anyone of any age. As long as you have no restrictions or injuries going in, go for it!
Hi, Should I add any cardio before or after WO?
If you wish to do cardio, do it after the weight training. Performing cardio before could affect your performance in the weight room.
Wont i lose muscle if i dont exercise a Muscle group at least twice a week?
Hi, Dennis. No, you won't lose muscle. The extra recovery time could potentially benefit you.
Is there a supplement I can use besides fish oil? I’m severely allergic to fish and shellfish.
Are these sets set in stone or could you tweak them based on preference. Such as increasing the Reps for something you gain better activation on with lighter weight.
Hey Logan - yes, you can make those changes.